If you’re looking to try something different and delicious, Lablab (also known as Broad Bean Stew) is a fantastic choice! This hearty dish is a staple in many Middle Eastern kitchens and is loved for its rich flavors and nutritious ingredients. The broad bean, also known as fava bean, has been cultivated for thousands of years and holds a special place in various cultures, especially throughout the Mediterranean and the Arab world.
What makes Lablab so appealing is not just its taste, but also its versatility. You can enjoy it as a main dish or a side, and it works well with rice or bread. Plus, it’s packed with protein and fiber, making it a healthy option for everyone. So, let’s dive into the world of Lablab and explore how to make this delightful stew!
Ingredients
| Ingredient | Quantity |
|---|---|
| Broad beans (fava beans) | 2 cups (cooked) |
| Olive oil | 3 tablespoons |
| Onion | 1 large (chopped) |
| Garlic | 3 cloves (minced) |
| Tomato paste | 2 tablespoons |
| Vegetable broth | 4 cups |
| Ground cumin | 1 teaspoon |
| Ground coriander | 1 teaspoon |
| Salt | to taste |
| Black pepper | to taste |
| Fresh parsley | for garnish |
| Alternative beans (can use canned chickpeas) | 2 cups (if desired) |
Step-by-Step Instructions
- Prepare the broad beans: If using dried beans, soak them overnight and cook them until tender. If using canned beans, simply drain and rinse them.
- Heat the olive oil: In a large pot over medium heat, add the olive oil.
- Sauté the onion: Add the chopped onion to the pot and sauté for about 5-7 minutes until soft and golden.
- Add garlic: Stir in the minced garlic and cook for another minute until fragrant.
- Add tomato paste: Mix in the tomato paste, stirring well for about 2-3 minutes. This helps to enhance the flavors.
- Combine the broth: Pour in the vegetable broth and bring it to a gentle boil.
- Add the beans and spices: Stir in the cooked broad beans, ground cumin, ground coriander, salt, and black pepper. Lower the heat and let it simmer for 20-25 minutes.
- Check the seasoning: Taste and adjust seasoning as needed. If it’s too thick, you can add a little more broth to reach your desired consistency.
- Serve hot: Ladle the Lablab into bowls, garnishing with fresh parsley. Enjoy it with rice or bread!
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 250 | 12% |
| Protein | 15g | 30% |
| Carbohydrates | 40g | 14% |
| Fats | 6g | 9% |
| Fiber | 10g | 40% |
| Vitamin A | 20% | 20% |
| Iron | 15% | 15% |
Tips and Tricks
- Customize your beans: Feel free to mix in lentils or chickpeas for added texture and flavor.
- Spicy twist: Add red pepper flakes for some heat, making the dish more exciting!
- Storage: Leftovers can be stored in the fridge for up to three days. Reheat gently on the stove.
- Common mistakes: Avoid overcooking the beans, as they can become mushy. Always check them for doneness.
FAQs
What are broad beans?
Broad beans, also known as fava beans, are large, flat, green legumes that are rich in protein and flavor. They are often used in Mediterranean and Middle Eastern cuisines.
Can I use canned beans instead of dried?
Yes! Using canned beans makes the preparation quicker. Just rinse and drain them before adding to the stew.
Is Lablab vegetarian?
Absolutely! This dish is vegetarian and can be made completely vegan depending on the broth used.
What should I serve with Lablab?
Lablab is best served with rice or warm bread. It can also be enjoyed alone as a hearty meal!
Can I make it spicy?
If you love spice, feel free to add red pepper flakes or diced fresh chili peppers while cooking for extra heat!
How long does Lablab last in the fridge?
Stored in an airtight container, Lablab can last for about three days in the fridge. Just reheat before serving!
What can I use instead of vegetable broth?
You can substitute with chicken broth if you’re not looking for a vegetarian option. You can also use water with added spices for flavor.
Can I freeze Lablab?
Yes! Lablab freezes well. Just ensure it is in a freezer-safe container. It can be stored for up to three months.
Do I need to soak dried broad beans?
Soaking dried broad beans overnight helps them cook faster and improves their texture. However, you can also use them without soaking if you plan to cook them longer.
Are there any nutritional benefits to Lablab?
Yes! Lablab is rich in protein, fiber, and various vitamins and minerals, making it a healthy addition to your diet.
Now that you know how to make this delicious Lablab (Broad Bean Stew), it’s time to gather your ingredients and start cooking! Enjoy this nourishing dish with family and friends, and relish the experience of Middle Eastern cuisine.
